I have APT and I'm wondering whether cycling can help fix it. Or, does it make it worse? I'm also looking for some sports that can help fix my condition because I get fed up quickly when just doing exercises.
Cycling won't necessarily make it better or worse - there are lots of variables including the type of riding you do and your riding position - but given that you're bent over with your hip flexors shortened, I wouldn't count on it making things any better.
If you want to fix an anterior pelvic tilt then you really need to do some specific corrective exercises, whether you like it or not. In APT you tend to see the following:
- Lower back muscles too short/tight
- Hip flexors (specifically iliacus) too short/tight
- Hamstrings too weak
- "Lower abdominals" too weak. I put lower abdominals in quotes, as although this is a commonly-used term, there are no separate upper/lower abdominal muscles. What you're really talking about here is the ability of your abdominal/core muscles to stabilise and posterially tilt your pelvis.
So a typical remedial strategy would be:
- Strengthen hamstrings
- Stretch iliacus
- Exercises to relax lower back muscles (I don't recommend flexion stretches for the lower back)
- Exercises that improve the ability of your core muscles to stabilise and posterially tilt your pelvis (e.g. plank, pelvic tilts)
As always, consulting a fitness professional with some knowledge of corrective exercise is recommended.